Here’s a New Year’s resolution question I never get asked. “Is pairing a balanced diet with vigorous physical activity the best way to achieve one’s health and fitness goals?”

More likely, I’m being asked about a diet that attempts to replicate primal eating patterns (weeds and mammoth) or the single best exercise to carve new-found abs in under two weeks (as demonstrated by a shirtless 20-year-old on Instagram).

Tried and true, evidence-based exercise may be the best way to gain muscle and reduce fat, however social media stars seem to have a hold on the public’s attention.

Of course, the shirtless 20-year-old has figured out the recipe for chiselled abs and eternal youth. With great genes and a solid two years of post-adolescent wisdom under their belt, why wouldn’t they? (A dose of time mixed with a dash of gravity, a side of kids and a mortgage are sure to remedy that formula.)

To be successful in weight loss and fitness, one must understand that the whole is greater than the sum of its parts. Jumping at the next best thing only serves to slow you down. A cumulation of active, healthy living practices, as boring as it may seem, is the answer.

Sorry Dorothy, hard work, perseverance and consistency get you to Kansas. The ruby red slippers are only a myth.

Have you seen the “I did this for a week and here’s what happened?” stories on social media? For the most part, the real answer to “what happened” is … not much!

Earlier in the year I traded in my meat and dairy membership for a veggie card (to keep the pipes clean and in working order). A pretty significant adjustment.

My pre-veggie expectations ranged from new-found energy, thicker hair and glowing skin, at one end of the spectrum, to drastic muscle loss at the other.

So, after six months, “here’s what happened!” Again, not much.

Meals are now a little more complicated, cocktail parties are a bit of a drag and I only really need one aisle at the grocery store. Keep in mind I was already eating pretty clean prior to the switch. No doubt, the deeper aspects of health that aren’t as apparent in a tank top are now firing on all cylinders (as confirmed by recent blood work).

The point being, meaningful change takes time and commitment. Think of it as a marathon versus a 50-metre dash.

Boring. Here’s what my savvy, social media self would have written.

Hey guys! Week two on the new diet and wow! Pounds are dropping like they’re hot. My energy level is through the roof and I can’t wait to hit the gym. I will be posting a shirtless, bathroom selfie later in the week. Remember to follow me on Twitter, like me on Facebook and connect with me on LinkedIn.

We all want to believe stories of incredible success. They give us hope that anyone can win the lottery. Yes, some lucky person is going to be a million dollars richer and someone is going to have ripped abs without really trying. Statistically speaking, it won’t be me or you.

As questionable Biggest Loser practices come to light (recent allegations claim some trainers encouraged drug use and vomiting to help with weight loss) one wonders where to turn.

Often the best answers are simple ones, usually steeped in common sense. If it’s too good to be true, someone’s making money.

Health is about moving, feeling good and staying fit.

If you want the biggest bang for your buck in the gym, try weight training. I say that because it delivers noticeable results in only a few weeks. I’m not talking plyometric, acrobatic craziness. I’m talking simple, basic weight training. It’s only common sense. We were designed to perform manual labour and somewhere along the line we stopped.

Your biggest nutrition bang? Eliminate highly processed foods from your life and replace them with stuff that comes out of the ground or from a tree. The closer to the farm and field the better. Oh, and cut back on the fermented beverages.

Cardio? All forms of regular cardio move you forward. Steady state cardio (consistent intensity) continues to attract treadmill users, although interval training (hard, easy, hard) has become very popular as the best way to lose weight and enhance cardiovascular fitness. Either way, anything beats sitting … except maybe lying.

Sure, there are training tweaks and variances that affect the performance of the top two per cent. But, again, that’s probably not you.

Nothing earth-shattering here. Just a bit of common sense.

I’ll let you know if anything changes.

Paul Robinson has enjoyed 29 years as a personal trainer, executive, speaker and consultant in the fitness industry. He owns Kneifel Robinson (KR) Personal Training, with his partner Monica Kneifel Robinson, serving St. Albert & Edmonton. KR specializes in helping beginners and gym-phobics achieve success. You can reach them at info@krpersonaltraining.com; krpersonaltraining.com

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